Workout Wednesday #9

Happy Wednesday Pedestal Community!

We are back with our Workout Wednesday #9 with some killer moves from BJ Gaddour.

Beach season is here so we decided to pair a lower body blaster with an upper body chest pump. 

Check them out below and let us know what you think!

Pedestal Step-Ups - Depending on the work load, perform 3-5 sets for 8-15 reps per side

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🦵STEPUP SWOLE!⁣ ⁣ 📱Today at TheDailyBJ.com we worked this supreme strength combo as part of the Saturday GORILLACORN GAINZ workout for June: Eccentric Stepup + Pulsing Reverse Lunge!⁣ ⁣ 💯I personally don't do any heavy squatting. But I do load the shit outta classic single-leg moves like stepups & lunges. They can be even deadlier when combined as shown in the video.⁣ ⁣ ✅First perform a slow 3-5 second eccentric stepup, tracking the knee over the ankle. Then perform a pulsing reverse lunge and return to the starting position. That's 1 rep with extreme time-under-tension for serious strength, muscle, and performance GAINZZZ!⁣ ⁣ 🧠The slow lowering on the stepup smokes the glutes and high hamstrings and bulletproofs the knees. The slow and deliberate pulse (or 1.5-rep) at the bottom of the reverse lunge crushes the quads and really strengthens the feet (especially when done barefoot). Plus, you're holding heavy dumbbells which lights up your upper back and gripping muscles.⁣ ⁣ 📝Try sets of 3-5 reps with heavy loads for more strength gainz. Try sets of 6-8 reps for more muscle gainz. Try sets of 10+ reps (or 90-180 second work periods) at a faster tempo for conditioning gainz.⁣ ⁣ 🩳 Midnight Black #LungeMan Workout & Swim Shorts + 👕 Black Muscle Tee from @SleevesSoldSeparately⁣ ⁣ 💻 Get a free 3-day trial to my monthly at-home fat loss and muscle gain programs at TheDailyBJ.com.⁣ ⁣ #Legs #LegDay #Stepups #Lunges #ReverseLunge #Thighs #ShortShorts #BlackShorts #GarageGym #Gainz #GorillacornGainz #Muscle #Bodybuilding #MetabolicBodybuilding #HomeWorkout #SleevesSoldSeparately #PhysicalEducation #PhysicalCulture ⁣

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Skydiver Push-Ups - Perform 3-5 sets at 3-5 reps per side and if it's too challenging BJ shares ways to scale it in his movement description

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💥SKYDIVER PUSHUPS!⁣ ⁣ 💪Shout out to @mikefitch.af for the fitspo for this move! Notice the unique positioning of the floor leg with the inside of the knee and foot making ground contact. This really helps square off the chest and hips to fine-tune your single-arm pushup technique. ⁣ ⁣ 📝I like high-tension sets of 3-5 reps/side with a slow 3-4 second eccentric/lowering phase and a 1-2 second isometric hold hovering just above the floor. Get ready for some serious single-arm pressing gainz. No heavy weights needed!⁣ ⁣ 🤮Too tough? Lower with 1 hand and push back up with 2 to build up the strength for the full move.⁣ ⁣ 🩳 Midnight Black #LungeMan Workout & Swim Shorts + 👕 Black Muscle Tee from @SleevesSoldSeparately.⁣ ⁣ 📱Get a free 3-day trial to my monthly at-home fat loss and muscle gain programs at TheDailyBJ.com.⁣ ⁣ #Pushups #YourBodyIsYourBarbell #BodyweightWorkout #BodyweightExercises #ShortShorts #BlackShorts #GarageGym #Gainz #GorillacornGainz #Muscle #Strength #HomeWorkouts #SleevesSoldSeparately #PhysicalEducation #PhysicalCulture #ChestExercises

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Thank you for checking us out and keep Ditching Your Shoes!

Much Love,

Brendan

 

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